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Prep time: 20 mins
Cook time: 40 mins
Total time: 1 hour

A unique and innovative way to use cauliflower for a healthier alternative for pizza crust. You’ll be surprised!

Recipe type: pizza crust

Serves: 2

Ingredients:

1 small head cauliflower (about 2 cups yield), after pureeing and squeezed dry
2 whole eggs (VEGAN: 1 flax “egg”= 1 Tbs. ground flax + 3 Tbs. water)
1 Tbs. coconut flour
1 Tbs. ground chia seed (this is optional, but it gives it a wonderful chewy texture)
3 Tbs. nutritional yeast
1 garlic cloves
¼ tsp. dried basil and oregano (each)
1 tsp. sea salt
fresh ground black pepper

Instructions:

Preheat oven to 350 degrees.

To create the pureed cauliflower, simply chop all the cauliflower florets into small pieces, place into a blender and blend until pureed (it doesn’t have to be perfectly smooth).

Place the pureed cauliflower mixture into a nut-milk bag//cheeseclothe//paper towels over a large bowl (to catch the liquid) and squeeze the excess water from the cauliflower.

Let the cauliflower sit within the nut-milk//cheesecloth//paper towl for about 5 minutes, returning to squeeze any further water.

Discard the cauliflower liquid.
The end result will resemble a firm puree.

Combine the remaining ingredients into the large bowl and hand mix with a large spoon or whisk until thoroughly combined.
Spread the “dough” into either 1 large pizza shape or 2 small pizza rounds on a lightly greased pizza pan or cooking sheet.

Avoid spreading the “dough” too thin as the moisture will cause it the crack and pull away from rest of the dough, I like leaving mine about ½ inch thick.

Bake at 350 degrees for about 15-20 minutes, until the top is golden brown and firm to touch.
Take out of the oven and top with your favorite toppings.

Bake for another 10 minutes at 400 degrees or until everything on the top has warmed and melted.

DEVOUR!

Notes:

Thinner crust: Simply spread the mixture to a thinner thickness. You may also turn over the crust mid way through the baking process to help “dry” out the bottom so both sides are “crispier” NOTE* be careful when flipping, this is a very fragile “dough” Nutrition information includes all on recipe (not for VEGAN recipe).

Nutrition Information:

Serving size: 1 Calories: 250 Fat: 8 Trans fat: 0 Carbohydrates: 24 (net 10) Sugar: 3 Fiber: 14 Protein: 20 Cholesterol: 210

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Every time you reach into your cupboard or bend over to pick something up without falling, you can thank your core. Muscles and tendons from your hips to your shoulders and all sides of your torso make up your core. It is responsible for stabilizing and supporting your upper body, making it easier to move, reach, twist and bend. The benefits of a strong core include flat abs and a reduced risk of back pain and injury.

Planks

Planks involve your abs, chest, shoulders and back. You can modify planks depending on your fitness level. The basic plank is a push-up position. To make the move less challenging, do the move on your knees. The key to a successful plank is to keep the back straight and not bend at the hips. If your bottom pokes up or your stomach sags to the floor, you’re not working your core and can risk back injury. Variations of the plank include the forearm plank, which is like the push-up plank except you rest on your forearms instead of your hands. For side planks, lie on your side, hips stacked with one hand or forearm on the floor. Using your hand or forearm for support, lift your hips up so that you’re in a straight line from your shoulders to your feet. Modify this by using your knees instead. Hold planks for 15 seconds to a minute.

Bird Dog

Like planks, the bird dog requires most of your core. Start with hands and knees on the floor. Keep your shoulders over your hands and hips over your knees. Tighten your abs by pulling them up toward your spine. Extend one leg behind you while reaching the opposite arm in front. Don’t let your weight shift. Instead, keep it even between the one hand and knee still on the floor. Also, check that your back doesn’t sway — it should be flat and straight. To increase the challenge, position yourself so that you’re balanced on your knee and opposite hand. Hold the pose for three to six breaths and then change sides.

Bridge on the Ball

Just about any exercise that requires sitting or lying on a stability ball will engage your core muscles. You can do many of the same exercises on the ball that you do on the floor, such as planks. Another good total core exercise on the ball is bridge. Lie supine on the floor with your feet flat on the ball and your knees bent at 45 degrees. Place your hands on the floor next to your hips. Lift your hips off the floor, keeping your feet on the ball and knees bent. Hold for three to six breaths, then release by rolling your back neck first down to the floor. Repeat two to three times. To modify the bridge, you can have your legs on the ball instead of your feet. To make the move more challenging, lift your hands off the floor when you’re in the lifted position.

Back Exercises

While many core exercises engage the back muscles, include exercises that target the back during your core workout. Keeping your back as strong as your abs is important to reduce the risk of pain or injury. Perform a lumbar extension on the floor or a ball, and modify to suit your fitness level. On the floor, lie prone with your head facing the floor. Put your hands on the floor next to your shoulders. Using your back muscles, lift your head and shoulders, careful to keep your head and neck in line with the back. Keep your hands on the floor for support, but don’t push with them. Perform the Superman pose as your back gets stronger by lifting your feet as well as your head and shoulders and extending your arms in front of you. Hold the lumbar extension for three to six breaths and then release, repeating two or three times.

Perform a standard Superman: Lie down on your stomach and raise your torso off the floor with your arms extended in front of you (beginners may place their hands behind their head). Here’s the twist: At the top of the raise, twist to one side, return to the center and twist to the other side. Lower your torso to the ground to complete one rep. Hold a two- to five-pound weight for a more advanced movement.

The Lying Glute Pushup targets your butt and back muscles. Lie on your back with your feet resting on top of a Swiss ball. Push through your heels to raise your butt off the floor as high as possible. Form a straight line from your knees to your shoulders. Hold this position for 60 seconds.

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